CrossFit Inventive – CrossFit
Warm-up
Box Hamstring 1:00
Pigeon 1:00 e/s
Puppy Dog 1:00
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ACTIVATION
20 Scorpions F/B
20 Banded Good Mornings
30 Calf Pumps
10 Box Step Overs
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10 Barbell Deadlifts
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Deadlift (5×3)
On The 2:00 x 5 Sets:
3 Reps @80%
Build up to 80% of your 1RM & complete 5 sets 3 reps @same weight. All Reps Touch & Go.
Go Lighter if need be.
Metcon (Time)
3 Rounds For Time:
700/600m Row
12 Deadlifts @125/85kg
21 Burpee Box Jump Overs [24/20 inch]
Rest 3 Minutes Between Rounds.
[Cap 25 Minutes]
SUBS
700/600 METER ROW
– 600/500m Ski
– 1400/1200m Bike
– 600m Run
DEADLIFTS
– Reduce Reps/Loading
– Double Dumbbell Deadlifts
BURPEE BOX JUMP OVERS
– Reduce Reps
– Burpee Box Step-Overs
– Bar-Facing Burpees
– Regular Burpees
